CrossFit Geo – XFIT
WARM UP
200m Run/Row/Bike/Ski
2 rounds
12 Banded Goodmornings
5 Spiderman Lunge + Thoracic Rotation
30sec Lat Stretch per side against rig
STRENGTH
Clean Series (Weight)
Clean
EMOM 16min
1. 1 Clean @ 77% 1RM
2. 1 Clean @ 82% 1RM
3. 1 Clean @ 87% 1RM
4. Rest
If moving well, can increase load during the rounds and go slightly above these percentages
METCON
Metcon (Time)
Rx
For time:
21 Power Snatch 40/30kg
21 Bar Facing Burpees
21/18cal Echo Bike (or Row/Ski or 200m Run)
15 Power Snatch 50/35kg
15 Bar Facing Burpees
15/12cal Echo Bike (or Row/Ski or 200m Run)
9 Power Snatch 60/40kg
9 Bar Facing Burpees
9/6cal Echo Bike (or Row/Ski or 200m Run)
Scaled
For time:
21 Power Snatch or Power Clean @light
21 Bar Facing Burpees
21/18cal Echo Bike (or Row/Ski or 200m Run)
15 Power Snatch @light-moderate
15 Bar Facing Burpees
15/12cal Echo Bike (or Row/Ski or 200m Run)
9 Power Snatch @moderate
9 Bar Facing Burpees
9/6cal Echo Bike (or Row/Ski or 200m Run)
Rx+
For time:
21 Power Snatch 50/35kg
21 Bar Facing Burpees
21/18cal Echo Bike (or Row/Ski or 200m Run)
15 Power Snatch 60/40kg
15 Bar Facing Burpees
15/12cal Echo Bike (or Row/Ski or 200m Run)
9 Power Snatch 70/45kg
9 Bar Facing Burpees
9/6cal Echo Bike (or Row/Ski or 200m Run)
16min cap
Notes:
Must use collars on barbells. Weights may only be changed at the end of each round, once the Echo Bike calories are completed. The barbell loads should not be so heavy for you that you can’t complete every set of Power Snatches within a 1-2min timeframe. You will get a break every time you have to change loads, so push hard in between weight changes. Steady on the first round, work hard through the middle round and then everything you’ve got on the last 9 Burpees and cals!
Metcon (Time)
Rx
For time:
21 Power Snatch 40/30kg
21 Bar Facing Burpees
21/18cal Echo Bike/Row/Ski or 200m Run
15 Power Snatch 50/35kg
15 Bar Facing Burpees
15/12cal Echo Bike/Row/Ski or 200m Run
9 Power Snatch 60/40kg
9 Bar Facing Burpees
9/6cal Echo Bike/Row/Ski or 200m Run
16min cap
Scaled
For time:
21 Power Snatch or Power Clean @light
21 Bar Facing Burpees
21/18cal Echo Bike/Row/Ski or 200m Run
15 Power Snatch @light-moderate
15 Bar Facing Burpees
15/12cal Echo Bike/Row/Ski or 200m Run
9 Power Snatch @moderate
9 Bar Facing Burpees
9/6cal Echo Bike/Row/Ski or 200m Run
16min cap
Rx+
For time:
21 Power Snatch 50/35kg
21 Bar Facing Burpees
21/18cal Echo Bike/Row/Ski or 200m Run
15 Power Snatch 60/40kg
15 Bar Facing Burpees
15/12cal Echo Bike/Row/Ski or 200m Run
9 Power Snatch 70/45kg
9 Bar Facing Burpees
9/6cal Echo Bike/Row/Ski or 200m Run
16min cap
Notes:
Must use collars on barbells. Weights may only be changed at the end of each round, once the Echo Bike calories are completed. The barbell loads should not be so heavy for you that you can’t complete every set of Power Snatches within a 1-2min timeframe. You will be a break every time you have to change loads, so push hard in between weight changes. Steady in the first round, work hard through the middle round and then everything you’ve got on the last 9 Burpees and cals!